Most runners are highly motivated and extremely devoted to their sport. They think that if they don’t get their run in they won’t feel quite right. While they are in pursuit of those miles, many forget to listen to their bodies.

Avoiding injury is not impossible if you pay attention to your training techniques and don’t try to do too much, too soon. The best way to prevent most athletic injuries is to maintain good muscle strength and flexibility.

Most running injuries are from overuse, so tune in to your body and listen to what it’s telling you. If you’re cranky or more impatient than usual, you may need a few days of rest. Other signs of fatigue are a susceptibility to colds or flu, difficulty falling asleep, an inability to sleep well, a higher than usual resting pulse rate or more than the usual aches and pains in the limbs. The one running maxim you should never forget is “any pain, no brain.”

Common Causes of Injury

-Too many miles, too quickly

-Running in improper or worn-out shoes

-Insufficient rest, such as running too hard on “easy” days

-Lack of a good mileage base

-Forcing a run when you’re tired

-Pushing too hard during intervals and tempo runs

-Too much speed training or too many hills

Biomechanics

Running form and shoe selection are two big factors that can lead to running injuries.

For some, running injuries are either minor or non-existent; for others, it seems like we’re constantly battling one nagging pain after another. As with everything, the key to recovering from injury is to always remember that any injury has a cause (wrong shoes, sudden change in training volume or intensity, etc.) and until that cause is corrected, treatment (rest, drugs, etc.) will not be effective.

Remember to keep these lessons from biomechanics in mind while training:

1. Lead with your hips.

2. Keep your body tall, with your head up, and avoid leaning forward.

3. Strike down with your heel and roll off your toes in a flowing motion.

When it comes to injuries, it seems like everyone is an expert. Your best choice is to seek out a medical professional who treats runners (sports physician, physiotherapist, etc.) and have them assess your condition. If you find the cause of your injuries, healthy running won’t be far behind.

Running Through Injury

Run if:

-There is no pain walking or going up or down stairs.

-The pain or stiffness is only present at the start of the run.

-The pain does not worsen as you keep running day after day.

-Stretching or icing before your run keeps the pain under control.

-The benefits of running exceed the negative effects and you are not creating chronic problems that will affect your activities of daily living.

Don’t run if:

-There is substantial swelling or bruising.

-The pain is intense and gradually worsening as you run.

-The pain after the run is disabling.

-You have an upper respiratory problem that is concentrated in your chest.

-You have to drastically alter your running form in order to run.

If the pain starts at the start of the run but disappears:

-Continue to run, but spend more time stretching in your warm-up.

-Start your run at a slower pace.

-Warm up with walking, cycling or other low-impact aerobic activity.

-Consider running later in the day if you have been running in the morning.

If the pain starts partway into your run:

-You can continue as long as the pain does not continue to worsen.

-If the pain is intense when it starts, stop and stretch or walk and try to resume running.

-Try to stop running before the normal onset of your pain if you know it won’t go away until you stop (i.e. IT band syndrome). Do part of your workout running and cross-train for the rest.

If the pain starts after the run:

-Cut your workout distance in half until the problem is brought under the control.

-Make sure you stretch and ice following your run, even before the pain or stiffness starts.

Starting back after an injury or layoff:

-Start with at least 50% of your usual training volume.

-Increase your volume by 10% per week if all goes well.

-Take rest days and do some cross-training.

-Don’t race until you are ready.

• This article is excerpted from the national bestseller Running: The Complete Guide to Building Your Running Program by John Stanton.

Almost Done!

Postmedia wants to improve your reading experience as well as share the best deals and promotions from our advertisers with you. The information below will be used to optimize the content and make ads across the network more relevant to you. You can always change the information you share with us by editing your profile.

By clicking "Create Account", I hearby grant permission to Postmedia to use my account information to create my account.

I also accept and agree to be bound by Postmedia's Terms and Conditions with respect to my use of the Site and I have read and understand Postmedia's Privacy Statement. I consent to the collection, use, maintenance, and disclosure of my information in accordance with the Postmedia's Privacy Policy.

Postmedia wants to improve your reading experience as well as share the best deals and promotions from our advertisers with you. The information below will be used to optimize the content and make ads across the network more relevant to you. You can always change the information you share with us by editing your profile.

By clicking "Create Account", I hearby grant permission to Postmedia to use my account information to create my account.

I also accept and agree to be bound by Postmedia's Terms and Conditions with respect to my use of the Site and I have read and understand Postmedia's Privacy Statement. I consent to the collection, use, maintenance, and disclosure of my information in accordance with the Postmedia's Privacy Policy.